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SkillEMOM for 10 minutes 1 squat clean with pause below the knees You’ll have ten minutes today to work up to a challenging squat clean with a pause below the knees. As you pull the bar from the floor you’ll take a quick pause before the bar passes your knees. The goal of this specific […]

SkillEMOM for 10 minutes straight set of kipping pull-ups Spend ten minutes working through straight sets of kipping pull-ups. If you need a band for pull-ups you can still work on kipping pull-ups with your band or if you prefer, stick with strict or even just practice kipping swings. Workout of the DayAMRAP in 10 […]

SkillTabata L-Seat The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. For the L-Seat we will be sitting on the floor with legs straight and elevated. The most difficult standard is to hold the legs in the air for the full 20 seconds with […]

Workout of the Day10 rounds of 90 seconds on 45 seconds off15 box jumps 10 one arm alternating dumbbell hang squat cleans max reps one arm alternating devil press For today’s workout we’ll be on an interval timer. You’ll work for ninety seconds and then rest for forty five seconds for ten rounds. Each round […]

Workout of the DayAMRAP in 20 minutes10-20-30-40 … power snatches 400m run after each set of snatches This workout might look familiar but you’ll be happy to notice the wall balls are missing today:) The snatch set sizes will grow quickly so make sure you are very comfortable repping out sets of snatches with the […]

SkillEMOM for 10 minutes2 thrusters Spend ten minutes working up to a heavy double thruster for the day. We most often see thrusters in larger sets at light weights so this will be a but of a challenge. Clean the bar up to your shoulders with either a power clean or a squat clean. If […]

Skill5-10 attempts at an unbroken set of kipping-pull-upsOR 5-10 attempts at an unbroken set of strict pull-ups We’re doing something a little different today to work on pull-ups. You can choose between strict pull-ups or kipping pull-ups and you’ll make several attempts at unbroken sets of whichever version of pull-up you choose. This will be […]

Skill10×1 lunge kick to freestanding handstand Spend some time practicing handstands today. You can kick up into free space or you can kick up to the wall and practice holding there. If you’re ready to give handstand walking a try find some room and go for it. Wall walks are always a great option if […]

SkillEMOM for 10 minutesstraight set of toe-to-bar Spend ten minutes working on the toe to bar skill. Practice the kipping swing before the skill work starts to decide if you’re ready for a full toes to bar or if knees to chest is a better option. There are lots of ways to practice this skill […]

Skill2RM strict press (working from the floor) We won’t be on a clock today for our lifting. You can choose how many sets you do and how often you lift as you work up to a heavy double strict press for the day. Make sure to set yourself before you press overhead keeping your midline […]